Seeds, pumpkin and squash seed kernels, dried Nutrition Facts
One 100 g serving of seeds, pumpkin and squash seed kernels, dried has 559 calories, 10.7 g of carbs, and 6 g of fiber.
Nutrition Facts
| Amount | %DV* | |
|---|---|---|
| Fat | 63.2 g | 81% |
| Saturated fat | 11.2 g | 56% |
| Trans fat | 0.1 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbs | 13.8 g | 5% |
| Fiber | 7.7 g | 28% |
| Sugars | 1.8 g | — |
| Protein | 39 g | 78% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 59.3 mg | 5% |
| Iron | 11.4 mg | 63% |
| Potassium | 1043.6 mg | 22% |
| Magnesium | 763.7 mg | 182% |
| Zinc | 10.1 mg | 92% |
| Vitamin A | 1.3 mcg | 0% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (129 g) of seeds, pumpkin and squash seed kernels, dried?
A cup (129 g) serving of seeds, pumpkin and squash seed kernels, dried has 721.1 calories, per USDA FoodData Central.
Is seeds, pumpkin and squash seed kernels, dried high in magnesium?
Yes — a 100 g serving of seeds, pumpkin and squash seed kernels, dried has 592 mg of magnesium, or 141% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."